Pilates is an exercise form developed by Joseph Pilates in the early 1900s. Over the years, Pilates has been adapted by dancers and fitness enthusiasts to help tone and tighten the abdominals. To lose stubborn belly fat with Pilates exercises, use high reps, execute proper form and take short rest breaks in between sets. This will keep your heart rate elevated and promote a high caloric expenditure. To fully promote weight loss, perform cardio during the week as well.
Criss-cross
The criss-cross is also known as a bicycle maneuver, or bicycle crunch. This Pilates exercise works the whole abdominal area, as well as the quadriceps and hip flexors. It is performed from a face-up position on the floor with your legs and shoulders lifted, knees bent 90 degrees and shins level to the floor. Place your hands on the sides of your head, raise your shoulders and steadily move your opposite elbow and knee toward each other while extending one leg out straight. If you are flexible enough, actually touch your knee to your elbow. Otherwise, just get as close as possible. Move back and forth in a steady, twisting motion for a set of repetitions.
Roll-up
The roll-up is performed from a seated position on the floor with your knees bent and feet flat on the floor. This exercise focuses on the transversus abdominis, or TVA. This is the deepest layer of the abdominal muscles. After placing your hands on the back of your thighs, slowly lower yourself down until your lower back is on the floor. When doing this, maintain a curled position with your upper body and feel your abdominals contracting. Once your arms are fully extended, take three deep breaths, steadily rise back up and repeat. Keep your lower body as still as possible throughout.
Spine Twist
The spine twist is performed from a seated position, and it targets the obliques which are found on the sides of the stomach. While sitting on the floor with your legs straight in front of you and together, extend your arms out to your sides and turn your palms down. Your back should be straight at this point and your arms should be parallel to the floor. Keeping your lower body still, twist back and forth to your right and left side. Move as far as possible in each direction and keep your head in line with the direction you are going.
Teaser
The teaser works the upper and lower abs simultaneously and it is performed from a face-up position on the floor. While sitting on your butt, raise your legs and lean backward so your body forms a "V" shape. Once into this position, reach for your toes with your hands. Already you should feel your abs engaging at this point. Slowly lower your arms and legs down to the floor as you extend your arms straight overhead. Lift yourself back to the starting point in one steady motion and repeat.
Double Leg Lift
Double leg lifts mainly target the lower abs and they are performed from a lying position on your back. After placing your hands on the sides of your head, lift your legs and shoulders in the air. Your legs should be straight up with your toes pointing toward the ceiling. Keeping your upper body still, lower your legs until your heels are right above the ground and lift them back to the starting point. For a variation, lower your legs up and down in an alternating fashion.
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